Many people respond that it is too hard, boring or they have no opinion of it. I see it as a necessary evil. Cardiovascular exercise has many benefits outside of the highly sought after weight loss. Quickly here are a few benefits of cardiovascualr exercise (AKA Cardio)
- decreased resting heart rate (which means your heart can do more for less)
- improved circulation
- improved lung function
- releases endorphins (the 'feel good feeling')
- increased bone density
- assists with managing stress
- reduces anxiety and depression symptoms
- boosts energy level
- improved cholesterol levels
- improves self esteem and self image
- reduces risk for some cancers and other lifestyle related diseases
....and this is just to name a few. for more go here
So I am going to give you a few ways to keep your cardiovascular exercise fun, beneficial and challenging. Here is your Chiseled 5:
1. Enroll in a class. There are tons of fitness classes out there that can give you a great cardio workout with a variety of music and moves. Try Zumba, Turbokick, Step, or even a good old fashioned hi/lo aerobics class (which I happen to LOVE). You will challenge your coordination and have some fun too.
2. Use a few cardio machines. If you decided to use the cardio machines at the gym, mix it up by choosing 3-4 pieces of equipment and going hi- intensity for 5-7 minutes each. By the time you have a chance to get bored, it is time to move on to the next machine, 5-7 minutes is the length of 2 or 3 of your favorite songs. That'll pass quickly!
3. Go outside. Perhaps you always do your cardio indoors. Challenge yourself with actually pounding the pavement. This could be in the form of walk/jog intervals, jump rope, biking, climbing stairs at your apartment building (or outside-Swallow Cliff) It will be a challenge simply because now you are pushing and carrying your own weight.
4. Sports! Joining a league and getting suited up for basketball, soccer, softball, racquetball, volleyball or tennis is a great way to learn a new skill and improve coordination. Many sports are available year round and don't have to be done competitively, and even a few months of seasonal athletics can give you a break from monotony, a new social experience and an increased sense of athleticism. Go to your local park district or try MeetUp groups.
5. Use your body. So my favorite type of training is body weight training. Our bodies are machines; equip with what it needs to succeed. Remember the old school calisthenics? That's what I'm talking about. Squats, jumping jacks, high knees, butt kicks, squat thrusts, jump rope, running in place, leaps, bounds, pushups! All of that! Simply take 5 exercises like the above mentioned and do them each for 60 seconds, back to back. After you finish all 5 take a 1-2 minute rest then repeat for a total of 3-4 rounds. That should have your heart rate soaring,
So those are my 5 ways to change up your cardio. Even if you decide to stick with the regular steady state walking or biking, it will all benefit you some how. JUST KEEP MOVING (3-6 times per week for at least 30 minutes)!
Be sure to check with your physician first before starting an exercise regimen, ESPECIALLY if you have known heart problems or are at high risk.
Enjoy this day, cuz its the only one you got!
Rave~
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